• Chicken Arrabiata

    Nutrition Facts

    Serving Size 1
    Calories 376
    Total Fat 7 g
    Saturated Fat 1 g
    Sodium 764 mg
    Total Carbohydrate 61 g
    Dietary Fiber 7 g
    Protein 20 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Chicken breast tenders ½ pound
    Salt 1/8 teaspoon + 1/8 teaspoon
    Freshly ground pepper to taste
    Whole-wheat pasta (eg, linguini, penne) 4 ounces
    Olive oil 2 teaspoons
    Small white onion, chopped ½
    Garlic clove, minced 1
    Dried basil ¼ teaspoon
    Crushed red pepper ¼ teaspoon
    Tomato paste 1 tablespoon
    Diced tomatoes, undrained 1 can (14.5-ounce)
    Parsley, chopped 1 tablespoon
    1. Cook pasta according to package directions, omitting fat and salt.
    2. Season chicken with 1/8 teaspoon salt and pepper to taste. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook for 2 minutes on each side.
    3. Reduce heat to medium; stir in onion, garlic, basil, and crushed red pepper; and cook 1-2 minutes. Add tomato paste and tomatoes, bring to a boil, and cook 3 minutes.
    4. Stir in parsley, toss with cooked pasta, and serve.

    Exchanges3 very lean meats; 2 starches; 1 fat; 2 vegetables

    Side Suggestions: Tossed Salad, Crusty Italian Bread

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